This workout is challenging and efficient.
Full Body Cossack and Lunge Focused
Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Warm-Up Blocks
Universal Warm Up
Horizontal Loading
This is my general warm up that I use before each work out. If I am targeting one specific area, I will spend a couple extra minutes on that area specifically
ULT
Leg Swings
- Mobilization of the LHPC/lower extremities
- Promotes blood flow, increase temperature and increased heart rate.
| Set | Reps |
|---|---|
| 1 | 10 per side |
ULT
Body Weight Squats
Let knees come forward. If you have access to a full length mirror at home, check your form from the side and aim to have you spine parallel to your shins. Feet should be shoulder width apart (Generally, but explore if wide makes you feel stronger and have better form. It depends heavily on how your femurs join your pelvis) Keep your core strong by knitting your ribs together, chest proud and strong, shoulders down.
| Set | Reps |
|---|---|
| 1 | 10 |
Workout Blocks
Cossack TRX Prep
Horizontal Loading
Go slow and focus on form. Check the mirror from all angles if you are new to the cossack exercise. Practice many times holding onto the TRX so your body can neurologically understand how to sink back into the lateral squat as your chest comes forward. Lengthen the TRX handles to the appropriate length.
From the front view, your knee is NOT extended extremely over your ankle and out to the side like a runners lunge. Think only about sinking backwards and not lunging out to the side (this will better orient your knee) From the side view, make sure your chest is coming forward in a hinge and your spine is nice and straight. Stay within your range of motion and with each rep, your body will be able to go deeper (lower) into the single leg lateral squat.
Cossack Squat and Lunge Full Body Circuit
Circuit
x 3
Go SLOW and focus on excellent form. I like to pause at the bottom of the moment and push the ground from the heel. Keep core engaged, chest proud and strong, shoulder back and down
LLT
Cossack Squat with Bent Over Row
reps
10 R
Tempo
controlled
Rest
30s
reps
10 R
Tempo
controlled
Rest
30s
You may hold dumbbells in both hands and row with both hands as you go side to side as a progression.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 R | Controlled | 30s (h:m:s) |
| 2 | 10 R | Controlled | 30s (h:m:s) |
| 3 | 10 R | Controlled | 30s (h:m:s) |
LLT
Squat to Arnold Press
reps
10
Rest
30s
reps
10
Rest
30s
Keep core strong, chest proud and strong, shoulder down and back
| Set | Reps | Rest |
|---|---|---|
| 1 | 10 | 30s (h:m:s) |
| 2 | 10 | 30s (h:m:s) |
| 3 | 10 | 30s (h:m:s) |
LLT
Cossack Squat with Bent Over Row
reps
10 L
Tempo
controlled
Rest
30s
reps
10 L
Tempo
controlled
Rest
30s
You may hold dumbbells in both hands and row with both hands as you go side to side as a progression.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 10 L | Controlled | 30s (h:m:s) |
| 2 | 10 L | Controlled | 30s (h:m:s) |
| 3 | 10 L | Controlled | 30s (h:m:s) |
LLT
Lunge with Knee drive Bicep Curl
reps
10 Alternating
Rest
30s
reps
10 Alternating
Rest
30s
You may progress the exercise by doing it on a step
| Set | Reps | Rest |
|---|---|---|
| 1 | 10 Alternating | 30s (h:m:s) |
| 2 | 10 Alternating | 30s (h:m:s) |
| 3 | 10 Alternating | 30s (h:m:s) |
Cool Down Blocks
Cool Down
Horizontal Loading
Cool Down
UMT
Supine Spinal Twist
Explore the stretch by moving your bent knee higher for more glute stretch, lower towards the ground for more twist in your back, etc. Connect with your breath and melt all of your muscles into the ground.
| Set | Reps |
|---|---|
| 1 | 10 |
ULT
Supine Double Knee Hug
You may rock side to side and vertically. Let your hips open and expand.
| Set | Reps |
|---|---|
| 1 | 10 |
GAR
ULT
Restore Childs Pose Lat Reach
Restful pose and stretch for the quads, hips, lats and torso
| Set | Reps |
|---|---|
| 1 | 10 |
LPR
Stretch – Triceps/Lat Stretch with Strap (Passive)
| Set | Reps |
|---|---|
| 1 | 10 |
Does not need to be done with strap